Full Movement for Fat Loss
Here’s a quick, yet challenging, 300 Workout you can do with your own bodyweight and dumbbells to develop usable muscle while burning more calories, and thus, fat, from your body.
Key: Bodyweight (BW), Dumbbell (DB)
20 Mountain Climbers
20 BW Push-ups
20 DB Single arm clean and press (10 reps each arm)
20 DB bent over row (10 reps each arm)
20 Bodyweight squats
20 DB curl and press
30 Jumping Jacks
Use a weight that you can handle for 10-12 repetitions and repeat these 7 exercises for 2 rounds which will get your 300 total reps. For recovery, rest only 20 seconds between the exercises and a full 90 seconds between the rounds.
You’ll be on your way to building quality muscle, losing unwanted body fat, and burning calories for hours after your workout is completed.
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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 Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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 1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand. 2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead. 3. Return to the starting position and repeat. Trainer's comments: |
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 One Arm Bent Over DB Row 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments: |
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 Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments: |
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 DB curl with shoulder press 1. Start by holding the dumbells at your side with a neutral grip. 2. Curl the dumbells up to shoulder level and then proceed into a shoulder press. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and repeat. Trainer's comments: |
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
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